There is a fit & happier person inside everyone

Category Archives: Fitness Products

This month’s Small Stepchallenges you to harness the power of technology in your quest to get fit. But there are so many choices and some of them require a significant investment of money, time or both. Which option is best?

Before investigating your options, narrow your choices by asking yourself these two questions:

What area of fitness is the biggest challenge for me right now? Are you having trouble taking control of what, when and how much you eat? Are you struggling to establish a consistent exercise regimen? Or have you set a race goal but overwhelmed by the task of planning and tracking your training?

What would offer the most value for me? Do you need technology that’ll save you time or money? Or do you need something that’ll make the complicated simpler or the burdensome easier?

Let’s apply these questions to a few hypothetical ladies at different stages in their fitness journeys, so you have some practical examples of how to select the right tech-based fitness tool for you.

Candice the Work-a-Holic

Candice is a business executive who works long hours. She’s been able to take control of her diet but less successful at establishing an exercise routine. She believes she could enjoy walking for exercise but something always seems to come up to foil her plan to walk during her lunch hour. And she’s too exhausted at the end of the day to be motivated to get in a walk long enough to count as a workout.

Candice would benefit from understanding that 60 minutes of walking at ten minutes at a time six times throughout a day is just as beneficial as walking for one hour all at once. But it’s not practical for her to try to keep track of all her walking throughout the day. If she wore a discreet pedometer every day, the device would do all the tracking for her and she might realize she’s taking a lot more steps than she knew. She’s also likely to be more motivated to add to her total steps each day. In fact, she’ll find the breaks she takes to get up and move help to clear her head and make her more productive when she returns to her desk. Eventually, this may give her the energy and motivation to add more steps after work as well.

Sheila the Stay-at-Home-Mom

Before Sheila became a mom, she was a consistent gym-goer. She’d catch classes several days a week and purchased sessions with a personal trainer on a regular basis at the full-service club conveniently located between her office and apartment. Lots has changed since she became a mom, including her ability to get back to a regular exercise schedule. She quickly learned it wasn’t a mere coincidence she found the gym so convenient when she was a working single – gyms cater specifically to that demographic. The gym location and class times are now the opposite of convenient for Sheila.

Sheila has a history of being able to stick to an exercise plan when she has convenient access to structured classes and a social component to her workouts. A subscription-based app, like GymGo, would give her access to certified personal trainers that she can work with live via two-way video on her phone, tablet or laptop whenever and wherever it’s most convenient for her. When she’s not working with a trainer, she can access quality workout videos of different exercise types in a variety of durations and intensities through websites like Blogilates and FitnessBlender for free.

With one less income in the household, the added bonus is cost savings. The average monthly gym membership is about $60 which Sheila can replace for free with web-based workout videos. But she’s giving up the interactive aspect of in-person classes. The live trainer on GymGo gives her that plus personalization and complete privacy for as little as $24 per session, even less if she chooses private small group training over one-to-one training. Sheila paid an average of $55 per session to hire an in-person trainer at her old gym.

Paula the Endurance-Athlete-in-Training

Paula was a team sports athlete in high school and college. Since graduating, she’s found new ways to feed her competitive spirit and love of exercise. She’s competed in several mid-distance running races and has decided she wants to begin to train for her first marathon. She’s working with a trainer to develop her training plan and has researched the diet and hydration requirements for marathon training and racing. But, it’s a lot of information to track and she’s worried she might miss important variables that could affect the quality of her training.

Paula is a perfect candidate for a wearable fitness tracker. A performance-based wearable, such as the Fitbit Surge, would use GPS and built-in heart rate monitor to record multiple variables in all her training runs as well as her sleep quality. She also wants to make sure she’s meeting her fueling and hydration goals. If the tracker she chooses doesn’t have nutrient input capability, she can track her calorie and macronutrient intake for free through an app, such as MyFitnessPal.

The tech fitness tool inventory is seemingly limitless. While that means there’s likely the right tools out there for each person, it also means a lot of people may choose a tool that’s not really going to benefit them. But, by asking yourself a few questions and doing a little research, you can harness the power of technology to meet your fitness goals.

In today’s Wall Street Journal“The New Gym Class, Live on Your Phone” reports on a growing segment in the fitness industry. The data shows that while the majority of fitness dollars is still being spent on traditional gyms, that percentage has been falling since 2014. The data also indicates that the money is shifting toward subscription-based on-demand services. In fact, consumers are now spending more on these newer services than they are on the most popular fitness studio offerings of yoga and Pilates.

ClassPass offers a menu of options at different fitness studios in 31 cities in the U.S. Subscribers pay a flat, monthly fee to take three to ten classes per month, depending on the subscription level chosen, from any of the studios who participate in the ClassPass network in that city. This is less expensive than taking these classes a la carte directly from the studios and offers subscribers more variety in their workouts.

But, growing even faster are live and on-demand workout streaming services. The Daily Burn currently has the largest share of this booming market. The basic subscription, at $15 monthly, gives subscribers access to 200 recorded workouts plus a daily workout that streams live at 9am and then is available on-demand for the next 24 hours until the next live workout airs. The premium subscription, at $27 monthly, gives the subscriber access to 600 recorded workouts and a larger menu of live workout streaming options. As one would expect in any burgeoning industry, new players are entering every day, giving consumers more options at competitive prices.

One can easily imagine the limitless applications of these services and why they are displacing traditional gyms and boutique studios. They’re at your fingertips to be played on any device with streaming capability – phone, tablet, computer or internet enabled TV. They can be done anywhere, anytime, and in complete privacy. No worries about traffic, parking, lockers, embarrassing mishaps, rude behavior or being shut out of a full class. Offerings run the gamut of fitness disciplines. Suffice it to say, if it’s offered in a gym or exercise studio, you can get it through an on-demand subscription. Many of the workouts don’t require any equipment. But, equipment-specific workouts are also available. So, if you have access to items like a spinning bike or free weights, you’ll have even more workout options to choose from. There are also duration options. Sure, there are the standard 50-60 minute workouts. But there are sessions that can be done in 10, 20 or 30 minute increments as well. Finally, when one takes all the variables into consideration, it’s clear these services are more affordable than most gyms and studios.

Some smaller gyms and studios are catching on. They’re installing large screens in their group exercise rooms to broadcast live streaming workouts giving clients the ability to take advantage of the variety offered by subscription services without giving up access to equipment or the social aspect of an in-person group fitness class. Some are offering this as part of their membership packages, others are offering access for a small additional fee.

My home workout equipment

As a fitness professional, I’m very excited about the opportunity this gives so many Americans who want to exercise regularly but haven’t been able to make it stick. The two biggest obstacles most people cite for not working out are lack of time and money. You may not have time on a busy weeknight to get to the gym for a one-hour class, especially when you factor in commute time. Even if you have the time, there’s no guarantee the class you want to take is offered at the time you can be there. But, you probably can find 30 minutes most weeknights to pull up a workout – whatever workout you feel like doing in the moment – for a fraction of the cost.

If one of your 2017 goals is getting fit, consider a subscription-based service. It may be the exercise platform you’ve been wanting and needing all along.

Happy cyber-Monday! But even if you don’t get around to checking out these great fitness-friendly gift ideas today, they’ll each still be found under the $70 price tag throughout the holidays. And most are under $50! If you know a lady who puts fitness first in her life, you can’t go wrong with any of these thoughtful gifts.

Features: If the female fitness enthusiast in your life hasn’t discovered Athleta, this is a must-get for under the tree. Athleta (a division of Gap) road tests all their gear and is always innovating, making their workout clothing functional, comfortable, feminine and activity-specific. They’re all machine washable and dryable. I can attest from personal experience, they keep their shape and fit for years, workout after workout, wash after wash. All are moisture-wicking and most are now made with their cutting-edge “unstinkable” fabrics.

Ideal Recipient: These particular capris are best suited for low-impact workouts such as Pilates, yoga and basic strength training classes.

Features: These offer the grip of yoga socks with the addition of support for the ball of the foot and arch. The heel stays exposed so she’ll still get the barefoot experience desired for mind-body disciplines.

Ideal Recipient: Yoga, Pilates or barre students who need additional support for soft-tissue problems such as plantar fasciitis, shin splints or tendonitis in the knee.

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I know what you’re thinking. You’re expecting a list of super fast-paced songs, perhaps a top-ten type of survey. But, that’s not exactly what this post is about.

Music taste is subjective. What gets my juices flowing isn’t necessarily what will get you to slog through a tough workout. So, while various fitness publications may put out top workout playlist picks annually, if you’re over the age of 35, like me, you may not recognize 50% of the songs on them. Most of us can’t get amped up to workout to a song we’ve never heard before. These published lists may be interesting to peruse, but they’re not practical suggestions for everyone. But there are some parameters we can follow when selecting music that can enhance the quality of our workouts.

The key is to work with your own collection of favorite music whether it be classical, jazz, 60s rock, 70s disco, 80s pop or a mix of different genres from different eras. The more of a connection you have to the music you play during a workout, the more likely it can provide the motivation and push to make it more enjoyable and productive. The important thing is to select the right type of songs from your collection to match your workouts.

Many studies have shown that listening to fast-paced music during a cardiovascular workout correlates with faster times, longer distances and an overall better quality workout when compared to working out to slower paced music or no music at all. Select your fastest-paced songs to accompany cardio workouts like walking, running, cycling or rowing where the quality is measured in distance or speed.

If you’re doing strength-training, it’s helpful to break up the monotony that can sometimes set in when performing several repetitions of an exercise at a time. I find that a variety of music types works best. Mix fast-paced rap with rock ballads, for example. Add some of your all-time favorite songs that might not have quite the right beat for your cardio workouts.

When we think of yoga and other flexibility and balanced-based workouts, we tend to think of New Age music. But you don’t have to stick to that genre if you don’t want to. Select music that makes you feel nostalgic or introspective. This will help you control your breathing, stay focused and self-aware. Music that brings you back to a time when you felt happy, carefree and safe will help you to relax into the movement and get the most out of your flexibility training.

If you’re curious about my playlists, let’s just say I’m child of the 80s. I know no one who can rival the collection of 80s tunes I’ve amassed – 417 songs, thus far. But my playlists don’t consist only of songs from the favorite decade of my youth. I’m always adding Top 40 songs that I like, particularly if they have a great workout beat. Some of my favorite contemporary artists for workouts include Adele, Bruno Mars, Train and OneRepublic. I’m constantly updating my workout playlists, swapping out one song for another to keep them fresh and new, even if a lot of the songs in them are old.

Get the most out of all your workouts by making the most of the music you already own and love.

We’re settling in, cooking, relaxing and exploring the great outdoors with my husband’s family on Madeline Island, WI on Lake Superior. This little pre-winter vacation will culminate on Thanksgiving Day. We’re also looking ahead to the gift giving season that awaits us after the turkey and trimmings have been consumed. So here is my list of 10 great gift items under $75 for the fit lady in your life:

Sol Dry-Grip Yoga Mat – Made for hot yoga classes but great for any type. It has moisture-wicking features and promises ultra-grip for slip-free poses. It’s also a comfortable 5mm in thickness. Comes in purple, blue or black at Gaiam for $69.98.

Remarkawool Turtleneck – I love knowing that Athleta’s gear is field tested. Product developers tested this merino wool sweater along the Oregon Coast. Hikes there can switch from warm, sunny vistas to bone-chilling, wooded ruggedness in a matter of hours. The website touts the natural moisture-wicking and temperature regulating qualities of wool as well as the thin and soft characteristics of the merino variety. They recommend this turtleneck be worn as a base layer for camping, hiking or skiing. Available in red, charcoal, black, green and light grey for $69.

Run With It Gloves – I have last year’s version (pictured right) of these and I LOVE them. They are warm but not bulky. But the best part is the touch sensor technology on the tips of the forefingers and thumbs so they need not be removed if you need to change a song or check your run tracking app on your smartphone. This year’s version includes a reflective panel for extra safety in low lighting. Available at Athleta in black or silver for $39.00.

Run and Done Toque – Warm and moisture-wicking with a cleverly placed window that accommodates a ponytail. From Lululemon for $32.

Running Belt – Made by Respiro, this holds a smartphone and has a hidden zippered pocket for cash and ID. Available in four colors from Amazon for $23.90.

Nike Elite Cushioned Socks – These are the only socks I ever use for working out. They are cushioned and reinforced in exactly the right places. The cushioning is so precise that they are labeled specific for the right and left feet. They are made of moisture-wicking fabric to keep your feet cool and dry. The quarter height is $16 per pair and comes in bright yellow, purple and blue.

Weighted Jump Rope – Great cardio training tool and an essential item for CrossFitters. Amazon offers one made by Strapsnake for $15.88 that has weather-proof handles, removable weights and a carrying pouch.

Resistance Loop Bands – These are terrific strength and flexibility training tools for the beginner or those recovering from an injury. But they are also handy for experienced exercisers who travel a lot because of their portability. Focus Fitness Gear sells a set of four on Amazon for $12.87.

Contigo Auto Seal Water Bottle – This is the best re-usable water bottle I’ve ever owned. It truly is leak-proof and has a push-button spout so you can drink from it one-handed. You never have to fiddle with caps or pull-open spouts. And, as if that weren’t enough, it’s super durable and dishwasher safe. They have a number of different sizes and colors available on Amazon. The 24 oz pink one is a steal at $9.89.

I hope this provides a nice head start to your holiday gift brainstorming, especially for those ladies who make fitness a priority. These gifts say you support their quest for a fitter, happier life.

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This week’s post is a knock-off on the popular fitness blog and magazine question posed to professional athletes and trainers – “What’s in your gym bag?” The professional being interviewed then ticks off a list of what one might find if we took a peek in her gym bag.

My regular readers know I train my in-person clients in my home and my own exercise regimen consists of a mix of in-home and outdoor workouts. I can occasionally be found sampling classes in studio settings but rarely do I utilize a traditional health club or gym. No gym bag necessary for my daily workouts.

Still, I do need to plan for exercise when I travel. So here is a list of my must-have workout items when I’m away from home:

Athleta Workout Gear: Capris with a handy hidden pocket in the waistband for my room key and a feminine but functional tank. Both are made of moisture-wicking fabric to keep me cool and dry.

Contigo Leak Proof Water Bottle: This bottle is with me all the time, every day. It has a nifty button that, when pressed, opens the drinking spout. So, I can drink from it one-handed – no fiddling with covers or pop-up spouts. It’s dishwasher safe and very durable.

Exhale Spa Core Fusion Workouts: I’ve had these DVDs for several years. Recently, Exhale Spa began offering digital versions of their popular workouts which I’ve added to my Amazon Prime Video Library. Which means they’re all available to me anywhere I am as long as I have a Wifi connection and a device to stream it on, no packing necessary. My favorite for travel is the yoga-inspired Energy Flow which requires no equipment, even sneakers are optional.

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Tis the season for gift giving! If you have a loved one who is a fitness enthusiast – whether she’s a full-fledged athlete or a workout newbie trudging her way to a weight-loss goal – don’t discount the idea of a fitness related gift. Think about it, she has proven her commitment to health and well-being through exercise by her actions. This means fitness is a priority in her life. Giving her a fitness related gift shows not only that you were thoughtful in your selection but demonstrates your support of her commitment to a fit life. What could be a more caring and loving gift than that?

Don’t assume she has everything she needs already. Even avid exercisers spend their hard-earned dollars on basic household and personal necessities first. After that, they acquire only the most important fitness basics – namely footwear and essential activity-specific gear. For optional accessories, they tend to bargain shop, if they purchase at all.

I’ve brainstormed and come up with some ideas for those of every fitness level at various price points to fit every holiday gift budget. Before choosing an item, consider what she does for workouts and what type of gear she is most likely to need and use. Is it primarily indoor or outdoor exercise? Does she have a favorite brand of exercise apparel or fitness gear? To hit a homerun, do some stealthy reconnaissance work before making a decision.

Strobelight Beacons: These can be hooked onto gear or clothing to alert drivers & other pedestrians in poor lighting conditions. Athleta sews built in loops onto the backs of their workout gear to allow for beacon attachments. (Athleta, $10-15) Ideal for die-hard outdoor exercisers who refuse to be deterred by weather conditions or darkness.

Personal Headlamps: Another must-have to keep outdoor enthusiasts safe during winter mornings and evenings when sunlight is in short supply. (REI, $15-30)

Performance Hats & Gloves: These are better than everyday winter accessories because they’re specially made to keep the head & hands warm while wicking away moisture. (Nike hats, $20+, Nike gloves $30+) Great for outdoor enthusiasts such as runners and cross-country skiers.

Sunglasses: Sport sunglasses are lighter weight and offer more coverage and stability than their fashionable counterparts. (Nike sunglasses, $100+)

Over-the-Ear Earbuds: These stay in place no matter how vigorous the workout. (Amazon, $10-20) These will be appreciated by anyone who listens to music while they workout.

Fitness Magazine Subscriptions: Most offer print or electronic subscriptions, prices vary. Best for those who are into a specialized activity. Examples are Runner’s World, Cycling World and Cooking Light.

Personalized Yoga Mat: Make it an extra special gift by personalizing the mat to reflect the individual. (Yogamatic, $80+) Thoughtful gift for anyone who regularly uses an exercise mat such as those who take yoga or mat Pilates classes or who workout at home.

Personal Training Sessions: Anyone can benefit from a few sessions with a personal trainer. Your loved one can request a session to cover whatever skill or regimen she would like to improve upon. You can find a trainer who can do sessions in a gym, studio or home setting. A typical one hour session with a personal trainer ranges from $50-$150 depending upon setting, location and session content.

Pampering Kits: No matter if one is an experienced or novice exerciser, aches & pains come with the territory. Give her a soothing reward for all her hard work. Examples: at-home mani/pedi kit; basket of bath salts, lotions & aromatherapy candles; or a gift card for massage, facial or mani/pedi. (Lululemon Mind & Body Kit, $58)

Want a more personal gift idea? Make up a basket of goodies. For the endurance trainer (those who spend several hours training most days a week) fill a basket with homemade granola, trail mixes and add in energy bars and drinks. For those on a weight-loss journey, don’t sabotage their efforts with a basket full of calorie-filled sweets. Think more of nurturing her body and soul. Fill a basket with specialty coffees, a sturdy travel mug and slip in one small package of gourmet dark chocolate or homemade truffles. Alternatively, a basket of herbal teas, an antique tea cup and saucer with a box of imported tea biscuits or homemade scones would be a lovely gift.

Still stumped? Maybe you’re afraid of getting her something she already has or wouldn’t use. Gift cards to some of the most popular fitness apparel and gear retailers (many of which I’ve referenced above) allows her to select the things she most wants and needs.

Have some ideas of your own? Comment here and share them with us.

Tell someone that you support her efforts to be fit and healthy by giving her a gift that she can use in her quest. Happy shopping!

There’s no easy answer. And that’s because it really depends. It matters which one you get, what you need it to do for you, what things motivate you to exercise and, most importantly, it depends upon what type of exercise you like to do.

What is a Fitness Tracker? A pedometer, worn on the arm or belt, that simply counts how many steps you take in a day would qualify as the simplest form of fitness tracker. Similarly, there are heart rate monitors with accelerometers that measure calories burned according to exertion based on heart rate as well as number of strides taken. With the emergence of smart phones, apps have been developed that can track a myriad of fitness variables including distance, speed and elevation. Since the app resides on the smart phone, with a quick tap users can share their workouts to their social media pages, creating an accountability aspect to their workouts as well as a built-in cheering section of family and friends. Other apps boast their own communities where workouts are posted to a community forum of other app users which adds an element of competition to the elements of accountability and support.

All of these could be considered wearable fitness trackers since, in order for them to measure exercise output, they must be physically worn (as in a pedometer or heart rate monitor) or carried by hand or in a pocket (as in a smart phone with an app running). But the most sophisticated and quickly emerging fitness trackers are known by the term “wearables” in the fitness industry. Most of them look like a bracelet as shown here:

Wearables

Manufacturers of the wearable trackers recommend customers wear them 24 hours a day, 7 days a week in order to take full advantage of the parameters the wearables measure. Not only can they measure the same variables app trackers do, but they can also measure quantity and quality of sleep. The information from the wearable is uploaded (often wirelessly) to a companion website (or synced to an app on your phone) so the information can be compiled into a virtual, personalized fitness report. Many allow the user to manually input calorie intake on the site or app so the report can encompass diet along with exercise and sleep fitness.

The case for a tracker: Studies have shown even the simplest pedometer helps to motivate users to move. Particularly those who have started and stopped exercise programs in the past. Logic predicts, and studies also prove, the more variables the device can measure, the more positive feedback and, therefore, motivation it provides. In other words, knowing how many steps you take in a day with a pedometer is great. But, if you wear a heart monitor, you can know that some of those steps were done at a quicker pace or at an incline, therefore indicating a better “quality” of steps, translating to more calories burned. An app can measure the number of steps (via distance) and quality of those steps (via duration time and elevation) and then reward you with a visual map of your workout, scores of “Likes” on your Facebook page and a running total of calories burned for the week. Wearables take the app tracker experience to an entirely new level providing a seemingly limitless number of feedback points each of which can motivate you in different ways.

If the bulk of your exercise (over 85%) is traditional cardiovascular training that can be measured in distance and time (walking, jogging, running, cycling, rowing, hiking, cross-country skiing) and you’re not obsessed with accuracy of calories burned, trackers can be the most valuable piece of fitness equipment you own. If you cycle, row or cross-country ski make sure your tracker can measure that type of movement, as opposed to one that uses a traditional pedometer, or step-motion, that measures walking and running only. Also, if you incorporate hills or mountains in your workouts, make sure your tracker monitors elevation to get the best estimate of calorie burn possible.

It’s important to keep in mind that traditional cardio exercise calorie output can’t be accurately measured unless the exerciser is hooked up to monitors while working out. Any tracker or cardio machine monitor can only give the exerciser an estimate of calories burned, even when you enter variables like age, gender, height and weight and monitor your heart throughout.

Where trackers fall short: This is where trainers and other fitness experts like me start to get a little uncomfortable. If the studies are showing that trackers motivate people to move more than they do now, should we really be raining on their parade? No. But trackers have limitations. For some people, as in the traditional cardio exerciser from above, the limitations are irrelevant and, therefore, trackers are a fantastic fitness tool, perhaps even essential to them being able to maintain a consistent exercise regimen. For others, the limitations of trackers are very relevant making the tracker more likely to de-motivate. How? When fitness equipment is purchased and then not used because it was a poor match for the person, it becomes a constant reminder of failure to adhere to a fitness program – a constant de-motivator. (Think treadmill in the bedroom corner collecting dust and random clothing.)

There is currently no tracker that can give you output credit for strength, flexibility or mind-body training. This is also true for cardio-strength combination or plyometric workouts such as CrossFit, HIIT, Tabata and boot camp classes. The workout and, especially, post-workout calorie burn for these types of intense training workouts far exceeds a traditional steady-state cardio workout but trackers have no way to measure it, let alone estimate it. It’s not the makers of trackers at fault here. Exercise science hasn’t found a way to measure or even estimate calorie output for these types of workouts outside a laboratory yet. If the equipment can’t even detect exercise output, it can’t provide any positive feedback for the user. It can’t be a motivating factor.

If you fall into a category where a fitness tracker is a good fit for you, I highly recommend getting one. Start small (and less expensive) with a heart monitor/accelerometer watch or smart phone app. If you find yourself hooked, a wearable may be just the tool you need to keep you on the right track to a fitter and happier you.